Mediterranean Couscous

Dairy Free
Health score
46%
Mediterranean Couscous
16 min.
4
197kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Mediterranean Couscous recipe! Perfect as a side dish, this dish is not only dairy-free but also quick and easy to prepare, making it an ideal choice for busy weeknights or casual gatherings. In just 16 minutes, you can whip up a colorful and nutritious meal that will impress your family and friends.

The star of this recipe is the fluffy couscous, which serves as a wonderful canvas for a medley of fresh ingredients. With the aromatic notes of garlic, the freshness of basil and parsley, and the sweetness of summer squash and tomatoes, each bite is a celebration of Mediterranean cuisine. The addition of green onions adds a subtle crunch, while the bouillon granules enhance the overall depth of flavor.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric profile, with only 197 calories per serving. With a healthy mix of carbohydrates, protein, and fats, it’s a guilt-free indulgence that fits perfectly into any dietary plan. Whether you’re serving it alongside grilled meats, roasted vegetables, or enjoying it on its own, this Mediterranean Couscous is sure to become a staple in your kitchen. Dive into this culinary adventure and savor the taste of the Mediterranean!

Ingredients

  • teaspoons butter 
  • 0.5 teaspoon chicken soup base 
  • cup couscous uncooked
  • tablespoon basil dried fresh chopped
  • 0.3 cup parsley fresh chopped
  •  garlic clove finely chopped
  • tablespoons spring onion chopped
  • 0.3 teaspoon pepper 
  • 0.8 cup tomatoes chopped
  • 1.5 cups water 
  • cup to 3 sized squashes yellow chopped

Equipment

  • sauce pan

Directions

  1. Melt butter in 2-quart nonstick saucepan over medium-high heat. Cook onions and garlic in butter, stirring frequently, until onions are tender. Stir in water and bouillon granules.
  2. Heat to boiling; remove from heat.
  3. Stir in remaining ingredients. Cover and let stand about 5 minutes or until liquid is absorbed. Fluff lightly with fork.

Nutrition Facts

Calories197kcal
Protein13.5%
Fat11.49%
Carbs75.01%

Properties

Glycemic Index
65.25
Glycemic Load
21.04
Inflammation Score
-6
Nutrition Score
11.604782580843%

Flavonoids

Naringenin
0.19mg
Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.14mg
Myricetin
0.6mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:197.36kcal
9.87%
Fat:2.52g
3.87%
Saturated Fat:0.53g
3.3%
Carbohydrates:36.96g
12.32%
Net Carbohydrates:33.49g
12.18%
Sugar:1.56g
1.74%
Cholesterol:0.03mg
0.01%
Sodium:97.72mg
4.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.65g
13.31%
Vitamin K:91.23µg
86.89%
Manganese:0.56mg
27.93%
Vitamin C:14.71mg
17.83%
Vitamin A:747.61IU
14.95%
Fiber:3.47g
13.89%
Iron:1.87mg
10.37%
Phosphorus:99.88mg
9.99%
Vitamin B3:1.95mg
9.74%
Magnesium:38.29mg
9.57%
Copper:0.19mg
9.31%
Folate:32.86µg
8.22%
Vitamin B6:0.16mg
8.06%
Potassium:278.01mg
7.94%
Vitamin B1:0.1mg
6.87%
Vitamin B5:0.64mg
6.43%
Vitamin B2:0.1mg
5.97%
Calcium:54.02mg
5.4%
Zinc:0.64mg
4.24%
Vitamin E:0.43mg
2.83%